Supplements
We Offer Genuine Holistic Care Rooted in Science
There’s often a disconnect between the wellness experience you receive and the value you’re paying for.
True holistic care integrates healthy lifestyle choices, supplements, and the finest aspects of conventional medicine. Combining all three is essential for achieving our best, healthiest lives.
We follow a Holistic Standard, a science-backed, comprehensive approach to disease management and prevention, aimed at greatly enhancing patients’ well-being.
This standard is built on two key components: the Wellness Pyramid and the Supplement Quality Standard.
The Wellness Pyramid
The Wellness Pyramid offers a framework for true holistic care by integrating healthy lifestyle choices, strategic supplement use, and medical care.
It simplifies these areas of self-care, which often feel overwhelming, with a particular emphasis on clearing up confusion about which supplements to use and why.
While we value supplements and vitamins, they aren’t the ultimate solution. We must resist the urge—encouraged by supplement companies—to take unnecessary products.
The Wellness Pyramid highlights the importance of a thoughtful supplement strategy. This begins with reassessing everything we’re taking, eliminating unnecessary, potentially harmful, or misunderstood products.
We then rebuild a plan, focusing on five key nutrients identified as beneficial for almost everyone. Research shows that not only are we deficient in these nutrients, but addressing these gaps can bring significant health benefits across multiple body systems.
We call these the “Vital Five.”
One of the most frequent questions we receive is, “What supplements should a generally healthy person take to improve their health?”
Our response always begins with a word of caution: many people take too many supplements, often of the wrong type. The goal should be to focus on a few high-quality supplements that are truly necessary. It’s important to understand why you’re taking them. We advocate for a “food first” approach, as a well-balanced diet offers far greater benefits than most supplements. Remember, supplements should complement—not replace—an already excellent diet.
The Vital 5 Supplements
Despite this, there are a few key supplements that we consider essential for most people. We refer to these as “The Vital 5 Supplements” because nearly everyone can benefit from them, and they are often more convenient and cost-effective than their dietary equivalents.
The Vital 5 Supplements are selected based on these criteria:
- They provide nutritional elements that are lacking in most diets, even with our best efforts.
- They support multiple body systems due to their critical roles.
- The effective doses needed are beyond what can typically be obtained from a regular, manageable diet.
- There is a substantial amount of research supporting their use.
The Vital 5 Supplements include:
- Fish Oil
- Probiotics
- A Bone Support Formula
- A Whole Food Vitamin Formula
- Protein
Of these, Fish Oil and Probiotics are likely the most important.
Let’s explore each supplement, why they are essential, and what to watch for when purchasing them.
#1 Fish Oil
The key active ingredients in fish oil are the omega-3 fatty acids EPA and DHA. Omega-3 is an essential fat, meaning our bodies cannot produce it—we must obtain it from our diet. Unfortunately, most of us aren’t very good at doing that. In contrast, omega-6, another essential fat found in plant oils, is something we tend to overconsume. The ideal ratio of omega-6 to omega-3 is around 4:1, but in reality, most Americans are closer to 20:1.
Balancing this ratio has been shown to benefit heart, joint, skin, and brain health—a significant impact from a single change.
Achieving this balance through diet alone would require eating over 6 ounces of fresh salmon or several cans of sardines daily, while also cutting back on unhealthy omega-6 sources (goodbye, vegetable oil!).
Let’s be honest, though—most people can’t or don’t want to do that. This is where a high-potency, well-made fish oil supplement can make a huge difference in your health.
What to Watch Out For
Potency – Many supplement manufacturers dilute their fish oil products. If you check the label, you’ll likely find only around 300 mg of EPA and DHA per pill. We aim for 3000 mg to restore that optimal 4:1 omega-6 to omega-3 ratio—ten times more than most people are getting.
Rancidity – Omega-3 oils can spoil. If your fish oil has a strong fishy odor, requires freezing, or is enteric-coated, it’s likely rancid.
Contaminants – Fish live in polluted waters, so heavy metals, PCBs, dioxins, and other toxins can make their way into fish oil products. Be cautious about the source and quality of your fish oil.
Our Recommendation
- Limit your consumption of oils such as vegetable and canola oil.
- Aim for 3000 mg of EPA and DHA daily, but consult with a professional to determine what’s best for you.
#2 Probiotics
The normal flora, or the collection of microorganisms living in and on our bodies, is constantly under attack. Factors such as stress, diet, and medications vary daily and from person to person. As a result, harmful microorganisms can sometimes take over, leading to issues with digestion, bowel movements, and more. As the popular children’s book says, “Everybody Poops,” but many of us don’t do so as regularly as we should, partly due to an imbalance in our normal flora. Additionally, a large portion of your immune system is located in and around your gut, so maintaining gut health supports not just digestion, but overall wellness.
We often think of foods like yogurt, sauerkraut, and kefir as sources of beneficial bacteria. While that may be true for homemade versions, the types and quantities of bacteria in these foods can vary widely. The real benefit of probiotics comes from consistently consuming the right doses of specific strains.
Think of your gut as a neighborhood. Without enough good neighbors and law enforcement, the area can become overrun with unsavory characters. A steady supply of the “good guys” is necessary to keep the neighborhood thriving. Maintaining a healthy gut “neighborhood” can greatly benefit digestion, skin health, and immune function.
What to Watch Out For
We’re often given simplified advice for choosing good probiotics, such as “Look for refrigerated probiotics with many strains and high CFU counts—billions and billions.” However, these are marketing tactics and half-truths. The natural product industry reveals its flaws when it comes to probiotics, often prioritizing profit over science.
Choosing a probiotic is actually more complex. To be effective, we need to focus on selecting the right amounts of the right strains and understanding the specific benefits of each strain.
Below is what to evaluate:
1. Temperature Stability
Some probiotic strains require refrigeration, while others don’t. The important thing is that the manufacturer knows this and has data to ensure the probiotic remains effective until expiration, based on proper storage. Just because a product is in the fridge doesn’t automatically make it better. In fact, many probiotics are only refrigerated once they arrive at the store, having been shipped and stored at room temperature beforehand.
2. Competitiveness
Think of probiotic strains as different factions—some coexist peacefully, while others compete for dominance. If you mix competitive strains in one capsule, the “battle” between them could leave you with only one dominant strain, and it might not be the one you need. After all, you paid for multiple strains.
3. Human Benefit
Not all probiotic strains benefit humans, and there are studies to prove it. So, while a label may list numerous strains, it’s pointless if they don’t actually colonize the gut. We avoid many popular brands because they include bacteria found in soil, not in the human microbiome.
4. Potency
Probiotic potency is measured in CFUs (colony-forming units). But when it comes to probiotics, more isn’t always better. It’s not about cramming billions of CFUs into a capsule; it’s about efficiency. Would you rather have 1 billion archers or 10,000 tanks? The effectiveness depends on the quality of the strains, not the sheer quantity.
Our Recommendation
#3 Calcium-Magnesium-Vitamin D (The Bone Support Formula)
Most people can benefit from at least one key ingredient found in common bone support formulas, with the three main components being calcium, magnesium, and vitamin D.
Calcium and magnesium are essential minerals that are often lacking in our diets. Low calcium intake can affect bone health, particularly in women and older men. Vitamin D levels in the U.S. are typically lower compared to other countries. Meeting nutritional goals for these three nutrients is crucial for maintaining good health, though it’s a challenge for many.
While calcium doesn’t build bones in the way most people think, it’s still important. A low calcium intake can accelerate bone loss, as the body pulls calcium from bones to maintain proper blood levels. Since men generally have thicker, denser bones than women, their risk of osteoporosis is lower, making calcium supplementation more optional for them.
Another reason calcium and magnesium are important is that many medications Americans take interfere with their absorption. For instance, proton-pump inhibitors like Prilosec or Nexium can reduce calcium and magnesium levels, so Cal-Mag supplementation is often recommended. Even if you don’t need calcium for bone health, you might need it because of your reflux medications.
Vitamin D is essential for most people, especially in the Northeast. Compared to global averages, Americans tend to have very low levels of vitamin D. While it may not be the miracle supplement some claim, it’s still important. You probably won’t feel a noticeable difference when increasing your levels, but it’s wise to aim for safe levels. We recommend having your vitamin D levels checked during your physical and aiming for around 50 ng/mL if you’re below that. For most, this means taking 1,000–2,000 units daily.
What to Watch Out For
The Form – Minerals are never found in free form; they must be bound to something. Cheaper forms like carbonate, citrate, and oxide may allow for higher doses and fewer pills per day, but they come with a downside: increased risk of side effects such as constipation, diarrhea, GI cramps, and even artery hardening. Since we’re working to improve gut and heart health, we don’t want our bone support products to undermine that progress. That’s why we recommend high-quality mineral chelates.
Too Much Calcium – Women over 40 need a total of 1200 mg of calcium daily. Given that we typically consume 1-2 servings of calcium (each containing 200-300 mg), most people only need to supplement with 600-900 mg of calcium per day.
Megadose Vitamin D – There’s a lot of confusion about how much vitamin D to take. Keep it simple and moderate. Taking 1,000-2,000 IU per day is usually sufficient, unless your doctor has advised a higher dose to correct a deficiency.
#4 A Whole Food Vitamin Formula
The last two Vital 5 Supplements are ideal for those who struggle to maintain a perfectly balanced diet every day.
We’re the first to admit that multivitamins, especially as most people take them, are often ineffective. However, the reality is that our diets aren’t great. Many of us don’t regularly consume foods that are rich in vitamins. And while vitamins are important, they’re just one part of the micronutrient equation. Antioxidants, minerals, bioflavonoids, and other compounds are equally, if not more, essential, yet frequently missing from our meals. If you’re committed to eating plenty of dark leafy greens, bright red fruits, and vibrant blue vegetables, you might not need supplements. But if you can’t consistently include these in your diet, a high-quality whole food supplement can be a smart choice.
What to Watch Out For
The Fakers – Many products labeled as whole food are misleading. Isolated vitamins are not equivalent to consuming concentrated, properly processed food powders. Only a few brands are truly 100% whole food with no filler or nonsense.
The Dose – Real food takes up space, and to get the necessary micronutrients, multiple tablets are often required. A one-a-day supplement only works if you’re using minimal amounts of isolated vitamins. Many whole food products recommend taking 2 to 6 tablets a day, which may be inconvenient, but it’s worth it for proper nutrition.
#5 Protein
Proteins, carbohydrates, and fats are the three essential macronutrients our bodies need. Proteins provide sustained energy and supply crucial amino acids that support every cell in the body. However, protein is often the macronutrient people fall short on throughout the day, which can affect rapidly dividing cells like skin, hair, and nails.
Since protein is the key building block for these areas, increasing protein intake can significantly improve these common issues.
How much protein do you need? It depends on your size and activity level, but typically it ranges from 0.8 to 1.2 grams per kilogram of body weight.
Without diving too deeply into the debate about exact protein needs, the reality is that most of us don’t meet even modest daily requirements. When we do consume protein, it’s often concentrated in just one or two meals, but we need it consistently throughout the day, especially before and after exercise.
Protein doesn’t have to come solely from fatty meats like beef—lean proteins are excellent, and incorporating plant-based proteins is a healthy way to meet your goals.
That said, meeting daily protein needs can be challenging, and protein supplementation is often necessary for convenience and consistency.
What to Watch Out For
Complete Proteins – When supplementing with plant-based proteins, make sure you’re getting a complete protein, meaning it contains all essential amino acids. This is typically achieved through plant blends, where different sources like pumpkin and peas are combined.
Contamination – Many popular protein supplements have been found to contain heavy metals, such as lead. Additionally, some bodybuilding protein products have been adulterated with anabolic steroids.
Heavily Processed Proteins – Proteins are a type of food and can degrade if not processed correctly. Proper, gentle processing is essential to ensure you’re getting digestible, complete proteins. Some companies use over-processed protein powders and then add amino acids to create the illusion of a high-potency protein product.
The Vital 5 Recap
Supplements Quick Jumps
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